general warm up (10 minutes) Adex club 1 hand front cleans x 15/15 reps Adex mace paddling x 20/20 reps resistance band pull a parts x 100 reps specific warm up (5 minutes) kettlebell rack squats** set up and practice ** Do not interlock fingers strength (20 minutes) kettlebell rack squats x 12-10-8-6-4-2 reps conditioning/accessoryContinue reading “Cave Strong-training of the day (TOD) #282”
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Cave Strong-training of the day (TOD) #280
general warmup (10 minutes) rotation push ups x 20 reps seated resistance band rows x 15 reps Adex club inside mills x 15/15 reps Adex club outside mills x 15/15 reps specific warm up (5 minutes) meadows rows set up and practice strength (4 rounds) meadows rows x 8/8-8/8-8/8-8/8 reps conditioning/accessory work (2 rounds) SandduneContinue reading “Cave Strong-training of the day (TOD) #280”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) rotation push ups x 25 reps resistance band pull a parts x 75 reps recline rope climbs x 3 specific warm up (5 minutes) grappler twists set up and light practice strength (20 minutes) grappler twists x 20-16-12-8 reps conditioning/accessory work (2 rounds) Adex club dead stop side swings xContinue reading “Cave Strong-training of the day (TOD)”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) Resistance band archer pulls x 20/20 reps Grinder Kord flys x 15 reps Adex club 2 hand front cleans x 20 reps Sanddune push ups x 15 reps specific warm up (5 minutes) dead stop bench press set up and light practice strength (20 minutes) dead stop bench press x 3/3/3/3/3/3/3Continue reading “Cave Strong-training of the day (TOD)”
Our Mace Fit certification prices go up in two days (but we have a deal for one person)
On August 21 the registration for our NC certification will go up from $349 to $399. Action-takers will register today ! https://macefit.com/north-carolina-certification/ There is an opportunity for one person to go in on a two for one discount, we already have the first person standing by. That means you could attend the certification for onlyContinue reading “Our Mace Fit certification prices go up in two days (but we have a deal for one person)”
In case you missed this news story about our gym, here it is
Cave Strong-training of the day (TOD)
General warm up (10 minutes) resistance band pause face pulls x 20 reps Sanddune plyo push ups x 10 reps Sanddune jumps x 10 reps specific warm up (5 minutes) dumbbell clean & power jerk set up and practice strength (20 minutes) dumbbell clean & power jerk x 5/5-5/5-5/5-5/5-5/5 reps conditioning/accessory work (2 rounds) AdexContinue reading “Cave Strong-training of the day (TOD)”
Cave Strong-training of the day (TOD)
General warm up (10 minutes) kettlebell figures 8’s x 30 reps mountain climbers x 100 reps resistance band suitcase deadlifts x 20 reps clock push ups x twice around the clock specific warm up (5 minutes) sled push/farmers walk set up and light practice strength (4 rounds) one round = sled push x 50 feetContinue reading “Cave Strong-training of the day (TOD)”
make up test-Cave Strong-quarterly strength & work capacity test #9
General warm up (10 minutes) bear crawls x 100 feet jumping jacks x 50 reps tin mans x 100 feet kettlebell high pulls x 10/10 reps Adex arc 2 hand front cleans x 10 reps specific warm up (5 minutes) Burgener drills squat cleans set up and light practice squat cleans test **Note: no conditioning/accessoryContinue reading “make up test-Cave Strong-quarterly strength & work capacity test #9”
Monday night at the Cave
I love Mondays! It’s a new week I have been blessed to do what I love: coach people and help them get stronger and more fit.
The Cave 